Breath And Mindful Movement Practice

Begin by focusing on your breath, taking slow, deep inhalations and exhalations to center yourself. Allow gentle movements to flow naturally, releasing tension and connecting your body and breath in harmony. Conclude with a peaceful meditation, sitting still and embracing the calm, grounded energy you've cultivated, allowing clarity and inner balance to emerge.

Sat Nam

Transcript

And we're going to take a deep breath expanding the arms up and breathing out let's expand the arms forward painting the wall breathing through the nose and breathing out through the mouth and slowing everything down expanding our lungs with that beautiful cleansing spring air and breathing out and with our next breath we're just gonna open up both arms to the side and if we can we're gonna turn them over and reach the chair behind and we're gonna lift up the chin towards the ceiling opening up the chest opening the heart area squeezing the shoulder blades at the back and taking one deep breath here breathing in through the nose and breathing out let's do one more breathing in and just bringing the arms gently back all the way in front and we're gonna round up the spine around the back crossing the arms and breathing in open and breathing out and close and placing the hands on our knees we're gonna lift up the chin to the ceiling taking our spine all the way down to our knee to the legs and then rounding up the back just doing a few spinal flex like this just listen to your rhythm of the breath and you're going to be breathing in and breathing out and with our next breath let's open the hands and we're going to place right hand on left knee and taking our left hand onto the chair gentle twist here if you can look behind your left shoulder take a deep breath and go all the way around left arm on your right knee and right hand onto the chair looking up behind your right shoulder and give yourself that gentle pull from the top of your crown so your spine is nice and straight give yourself a deep breath here and breathe out and coming back to the center and we're gonna place our hand on our right knee leaning gently and we're gonna take our left arm all the way sweep up above the head if you can and just feel that opening of the rib cage to the side take a deep breath through the nose and breathing out through the mouth and sweeping up all the way around so we're gonna place our left hand on our left knee and sweep up right arm all the way above our right ear and if you can look up the ceiling and give yourself a gentle opening to the side take a deep breath and breathe out and coming back to the center shoulder squeeze and breathe out and squeeze inhale one more let's do it together one more and again and this time we're gonna take a deep breath and hold the breath for a moment breathe out let's take our left ear to the left shoulder and just gentle opening of the neck here give yourself a deep breath and sway the neck all the way in front very slowly very gently to the other side right ear to right shoulder and just notice if there is any difference between the left and the right and just weighing back and if you feel that one side need it's more open than the other just pick up the side that it's more close and give yourself another deep breath and coming back to the center gonna take gently our chin towards the chest and then bringing the chin all the way up and just moving the head up and down a bit and with your next inhalation coming back into the center and bringing our hands on the top of our belly closing the eyes so here i invite you if you feel like let's bring our tongue on the roof of the mouth and when you breathe in through the nose when you breathe out you exhale you keep your mouth closed and you're like humming on the back of your throat so breathe in through the nose and you it's almost like you're copying the sound of the waves of our beautiful ocean that is surrounding us take a deep breath through the nose and breathe out and hum it out one more time breathing in and breathing out and let's give our ourself 10 quick inhalation through the nose like and take a deep breath and hold the breath when you feel ready top it up and let's do this one more time take a deep breath and hold it and when you feel ready just breathe out and for a moment connect with your natural rhythm of your breath relax your jaw relax your shoulders relax all your facial muscles and just notice when you relax your jaw and you breathe in there is a open space into your mouth an extra open space and let's guide this feeling inwards towards our heart and all our organs bringing your awareness behind your eyelids in the center of your head and here notice everything gets quieter you're in an inner peaceful state there is nothing to do and nowhere to go and you're going to bring that awareness all the way down from the center of your head all the way to your toes traveling from your spine down your hips your legs your calves muscles and reaching up your toes and you feel that internal lengthening internal opening and then you bring that awareness back to the center of your head and let's take it all the way down from the center of your head traveling through your neck shoulders arms elbows wrists and reaching up the tip of your fingers feeling that lengthening into the arms give yourself a deep breath and bring that awareness back to the center of your head and just for a moment connect with your aura or energetic body people call it differently it's just that energy field around you and just notice how big is your energy field today is it really far out is it really close to your physical body just gently bring it to one arm length all around your physical body feeling gently the energy feeling the vibration in your energy field give yourself a gentle smile and gently bringing your hands on the top of the heart and connect that energy body with the rhythm of your heart and just for a moment notice how old is your energy body and just bringing that feeling into the physical body connecting with the heart and let's take this important time to send our gratitude for being part of this beautiful world around us reminding ourselves that it's our own choice if we are opening every morning with the pink glasses on and we can invite the joy the inner peace and harmony into our everyday life so give yourself a deep breath and let's invite gratitude for everything that we have in our lives just for a moment imagine all the abundance that you have into your life all the things that you're grateful for the roof above our heads the beautiful sky above the things that you love or the things that you love doing the people that you love meeting and holding that beauty into our heart let's share it with the world around us by exhaling and visualizing someone that we really care about sending them unconditional love and healing thoughts give yourself a deep breath and sending that healing loving thought away bringing our palms together into a prayer position and gently taking the chin towards the chest bowing in front of the wisdom of our hearts